Saturday 4.13



Strength: Low Bar Back Squat

Partner WOD: 15m AMRAP
50 Air Squats
50 KB Swings 53/35
50 Burpees
20 Thrusters 95/65

Row 500m

  • Must split row 250/250. Everything else as desired

Core: 5 Rounds
20 Hollow Rocks
10 Burpees
then after 5 rounds, Run 400m

Conditioning: Partner AMRAP 15m
50 Air Squats
50 KB Swing 53/35
50 Burpees
50 MB Situps

The Program
1. Low Bar Back Squat 5-5-5-5-5

2. 12m AMRAP
15 Cal AB
10 STOH 185/135
10 Hang Clean

rest exactly 8 minutes then

5 Bar Muscle Ups
5 OHS 185/135

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